Best Choices: Food for T2D and Prediabetes

Following a type 2 diabetes diet doesn’t mean you have to give up the things you love — you can still enjoy a wide range of foods. The best diabetes diet is one that is well balanced and includes a variety of healthy carbohydrates, fats, and proteins. The trick to this balancing act is choosing the right combination of foods that will help keep blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar.

The Basics of the Type 2 Diabetes Diet

To follow a healthy diet, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar levels. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation.

To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with high carbohydrate content, says Alison Massey, RD, LDN, CDE, director of diabetes education at Mercy Medical Center in Baltimore, Md. “Carbohydrate foods have the most impact on blood sugar levels." This is why all people with diabetes should count their carbohydrates at meals and snacks.

Best Choices

As you fill your plate at each meal, here’s a helpful guideline to keep in mind: Fill half your plate with non-starchy vegetables. Round out the meal with other healthy choices — whole grains, nuts and seeds, lean protein, low-fat dairy, and small portions of fresh fruits and healthy fats. Sugar should be limited, says Massey.

Here’s what you need to know about choosing the best options from each group.

Protein

• Best options: The American Diabetes Association (ADA) recommends lean proteins low in saturated fat, like fish or turkey. Aim for two or three servings of seafood each week; some fish, like salmon, have the added benefit of containing heart healthy omega-3 fats. For a vegetarian protein source, experiment with the wide variety of beans. Massey adds that nuts, which are protein and healthy fats powerhouses, are also a great choice — just watch portion sizes as they're very high in calories.

Grains

• Best options: When choosing grains, make sure they’re whole. Whole grains such as wild rice, quinoa, and whole grain breads and cereals contain fiber, which is beneficial for digestive health. Whole grains also contain healthy vitamins, minerals, and phytochemicals.

Dairy

• Best options: With only 6 to 8 grams of carbohydrates in a serving, plain nonfat Greek yogurt is a healthy and versatile dairy option. You can add berries and enjoy it for dessert or breakfast; you can use it in recipes as a replacement for sour cream, which is high in saturated fat.

Vegetables

• Best options: Non-starchy vegetables such as leafy greens, broccoli, cauliflower, asparagus, and carrots are low in carbohydrates and high in fiber and other nutrients, Massey says. You can eat non-starchy vegetables in abundance — half of your plate should be filled with these veggies. If you’re craving mashed potatoes, give mashed cauliflower a try, she adds.

Fruit

• Best options: Fresh fruit can conquer your craving for sweets while providing antioxidants and fiber. Berries are a great option because recommended portion sizes are typically generous, which may leave you feeling more satisfied, Massey says.

Fats

• Best options: Some types of fat actually help protect your heart. Choose the monounsaturated fats found in avocados, almonds, and pecans or the polyunsaturated fats found in walnuts and sunflower oil, which can help to lower bad cholesterol.

Article excerpt from www.everydayhealth.com